Maria Adams, MS, MPH, RD
A vegetarian diet excludes meat, poultry, fish, and foods containing these products. There are many different variations of the vegetarian diet. This article focuses on the lacto-ovo-vegetarian diet, which is based on plant foods, but also includes eggs and dairy.
There are many health benefits associated with following a vegetarian diet. In general, vegetarian diets tend to be lower in saturated fat and cholesterol, and provide higher amounts of many vitamins and minerals than traditional western diets. Moreover, a well-balanced vegetarian diet may help:
People choose to follow a vegetarian diet for many different reasons, including health benefits, concern for the environment, and concern for animal welfare.
A lacto-ovo-vegetarian diet is based on plant foods such as grains, vegetables, fruits, legumes, seeds, and nuts, in addition to dairy and eggs. To make sure that you meet all your nutrient needs on this diet, be sure to eat a variety of each of these types of foods. Nutrients that deserve extra attention to make sure they are eaten in sufficient amounts include: protein,
vitamin D, and omega-3 fatty acids .
This guide is based on the United States food guide, MyPlate. The latest information on the types of food included in each food category is available at
American Dietetic Association
The Vegetarian Resource Group
Dietitians of Canada
Toronto Vegetarian Association
American Dietetic Association. Position of the American Dietetic Association: vegetarian diets.
J Am D Assoc. 2009;109:1266-1282.
American Dietetic Association and Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets.
J Am D Assoc. 2003;103:748-765.
Messina V, Melina V, Mangels AR. A new food guide for North American vegetarians.
Can J Diet Prac Res. 2003;64:82-86.
Vegetarian choices in the protein food group. ChooseMyPlate.gov website. Available at:
http://www.choosemyplate.gov/foodgroups/vegetarian.html. Updated June 10, 2011. Accessed June 21, 2011.
Vegetarian diets. ChooseMyPlate.gov website. Available at:
http://www.choosemyplate.gov/food-groups/vegetarian.html#. Updated June 10, 2011. Accessed June 21, 2011.
Last reviewed March 2013 by Dianne Scheinberg Rishikof MS, RD, LDN
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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